I couldn't resist! Who has the longest hair??? Toss up but we think Casper wins. :)

WOD~

3rds:

500m rouw

30 kb swings (70/55#)

30 push ups

Post times to comments.

WOD~

For max reps:

4 min rowing for calories

60 sec rest

3 min kb swing (55/35#)

60 sec rest

2 min BW back squats

60 sec rest

1 min shoulder to overhead (95/65#)

Post weight and rep total to comments.

It's a weight and metcon kinda day

When we coach heavy strength days, often times we will tell people to take off their shoes. Footwear or lack thereof is a valuable tool for optimizing workout performance. Why? Our response is to 'get back to nature and get rid of the cushy padding that makes you wobbly.' But, being a teacher, I can best explain this through Newton's third law of motion: "for every action there is an equal and opposite reaction." So, think of it this way, while you stand on the ground, you are pushing down on the ground and in return the ground pushes back on your feet. Following me so far? So to optimize our lifts while we are working out, we want to get back as much as possible of that energy back. More energy returned equals a stronger lift.

This in turn leads us to the second use of physics; harder surfaces and materials transfer energy better than softer, cushy surfaces and materials. So, think about it, when you are standing on the hard ground in cushy tennis shoes, there is a larger buffer that will absorb the transfer of energy. Whereas, barefoot, there is no little to no buffer for the transfer of energy. Not to mention that lifting in bare feet helps to create stability and flexibility in some joints and muscles. Lon Kilgore and Mark Rippetoe argue this point by stating that "there is an increased chance for a balance or stability loss-induced injury while lifting heavy weights, since perfect balance cannot be assured on an imperfect surface". Bare feet bring more stability and increased force transfer, which yields stronger lifts. Not to mention, many of the name brand tennis shoes today have a higher heel (think Shox), which will through you quickly onto your toes. A definite no-no!

So,if you don't have weightlifting shoes, then take those shoes off during heavy lifting days!

WOD~

Shoulder Press 3x5

Then...

3rds:

20 KB Swings 70/55#

15 Box Jumps 24"

9 Push Jerks 155/105#

Post weight sets as well as times / weights to comments.

Not quite sure what this is.... but he is motivated! :) FIRE POWER- bam bam!

WOD~

Tabata style: (Dudes 55#/ Dudettes 35#)

Single arm kb swing - left arm

Single arm kb swing - right arm

SDHP with kb

KB snatch - left arm

KB snatch - right arm

Post weight and times to comments.

SWING AND A PENALTY!

WOD~ 150 KB swings (55/35#)
**However, it's not that easy.... for each stop/pause you owe 5 burpees

Post time and number of burpees to comments.

Telly's own personal WOD~ Thrusters til you puke......FOR TIME!